If you’ve been told by your doctor that your estrogen levels are low, you can use these estrogen-rich foods to get you back to where you need to be. You can also use this list as a way to avoid foods high in estrogen if you have too much estrogen in your body.
1. Dried Fruits
Dried fruit, especially dried apricots, dates, and prunes, can help balance your estrogen levels in a big way. They are also a healthy snack that can keep you away from the vending machine with a sweet and satisfying chewiness, as well as added fiber.
These dried fruits contain phytoestrogens, which will mimic the way estrogen is used by the body, helping to fill any shortages you may have in estrogen, and producing the same effect as if you had generated more estrogen in the body.
When eating dried fruit, remember that the drying process concentrates all parts of the fruit, so you’ll generally be getting more vitamins and nutrients from them, but you’ll also be getting more sugar, so it may take less dried fruit to make a serving than if it were fresh.
Tips for eating more: Dried fruits are best eaten in the spring, and the best fruit for estrogen are apricots, dates, and prunes.
Flaxseeds are the number one way to help get more estrogen into the body, and you can either eat them directly or add them to other foods, just be sure to add them to your diet if estrogen is a concern.
Flaxseeds are high in fiber, and will therefore help you feel full during and after a meal, and help a sluggish digestive system. They are often recommended for weight loss because of their fiber content, and can help lower cholesterol as well. That’s a lot of benefit from a little seed.
Flaxseeds are a fantastic source of omega-3s as well, but it’s the ALA form from plants, and not the same as you get from salmon and other animal sources. This form of omega-3 is helpful at keeping arteries from hardening, which can help prevent strokes and heart attacks and provide other heart healthy benefits.
Tips for eating more: Ground flaxseed is the best way to incorporate it into your cooking more. It basically disappears into soups and smoothies, and can be sprinkled onto a salad without noticing it’s there. Tip: Add the dressing to the salad first and the flaxseed will cling to it so you get some in each bite.
3. Sesame Seeds
Sesame seeds contain phytoestrogens, and you can also use sesame seed oil if that makes it easier, as they both contain lignans with possess the phytoestrogens.
Sesame seeds are loaded with fiber, and they are also a great source of minerals. Because of their small size you can easily add them to other foods that are lacking to help make up for some of that deficiency. For example, a tablespoon of sesame seeds is going to give you nearly a tenth of what you need each day for iron, magnesium, and calcium, as well as 4% of your total fiber.
Unfortunately the sesame seeds stuck to the bun of a Big Mac don’t qualify, you’ll want to sesame seeds by themselves or in conjunction with other healthy foods to reap their benefits.
Tips for eating more: Keep a supply of sesame seeds on hand for adding to soups or onto a salad. They also make a great crust for a chicken breast.
Chickpeas are a natural source of phytoestrogen, which isn’t actually estrogen but does a good job of standing in for it.
The most common way chickpeas are prepared and eaten is in the form of hummus, but falafel is also a popular way to go. They don’t have much flavor of their own, so it’s important to mix them with other foods, spices, and seasonings to make them something you’ll enjoy eating.
Chickpeas are also high in fiber and protein, which makes them a great choice if you’re looking to reduce your meat consumption. They’ll help you feel full, and keep you feeling that way longer because of that combination of fiber and protein.
Tips for eating more: Hummus is perhaps the easiest way to eat more chickpeas, and is basically made from mashing up chickpeas and adding tahini and olive oil until the right consistency is achieved. Salt and pepper to taste.
Beans have long been considered a healthy food thanks to their high fiber content and ability to lower cholesterol. They’re also a food that is relatively high in phytoestrogen, although they seldom get attention for this feature.
Because of their high fiber and protein content you’ll often see beans in a meatless main dish. They have a texture to them that helps fill you up, and they are digested slowly by the body, making them a good carbohydrate choice for diabetics or anyone looking to maintain healthy blood glucose levels.
You can choose your favorite bean, and chances are it will have a respectable amount of phytoestrogens in it to help you in your quest to balance your hormone levels.
Tips for eating more: Beans make a great side dish and are a staple food for many types of cuisine. You can add them to soups to thicken things up and add texture.
Peas are the perfect side dish if you’re looking for an estrogen boost. That’s because they are a source of phytoestrogens, much like many of the other foods featured here.
And like many foods on our list of estrogen foods, peas bring more to the table than just phytoestrogens. They contain minerals like magnesium, iron, and potassium, even pack some protein.
Peas are full of fiber and are a surprising source of Vitamin C. This means that you’ll be helping to boost your immune system in addition to getting an increase in your phytoestrogen numbers. The overall result is that you’ll be healthy overall with fewer symptoms associated with menopause and postmenopause.
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